Exercise is important in everybody’s lives and exercise during pregnancy is no exception to the rule. However, even in this modern day and age, it seems that there is still so much stigma surrounding woman exercising during pregnancy. It wasn’t that long ago when women were encouraged to remain mostly inactive during the 9 months that they were with child, and it seems that there are still many who believe that this is the best way.
However we now we have a much deeper understanding of the way the human body works, and just how beneficial exercise during pregnancy actually is. Not only for the healthy development of the baby, but also to improve the health and well being of the mother, whilst also reducing pregnancy and birthing complications.
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t is now generally recommended that women practice at least 30 minutes of moderate exercise per day.
Benefits of exercise during pregnancy: There are many benefits to be gained from safe exercise during pregnancy. On top of all the normal reasons we work to keep fit and healthy, exercising during pregnancy can have the following advantages:
- Improved posture and reduced back aches
- Reduces fatigue and builds more stamina (which will be needed during childbirth)
- Reduces the weight gain, and helps return to your normal body weight after giving birth.
- Reduces constipation, swelling and mood swings
- Improves sleeping patterns
- Can reduce risk of premature labour when pregnant with more than one child
- Prevents damage on joints that become looser during pregnancy
- Improves circulation which help you look and feel amazing!
What to avoid There are several considerations to bear in mind before practicing exercise during pregnancy. These include:
- Avoid exercising in high temperatures
- Wear loose fitting and comfortable clothing
- Breath naturally whilst exercising and avoid holding your breath
- Avoid exercises that involve jarring and twisting movements.
- Avoid exercises that involve jumping, hopping, skipping, running or any quick bouncing movements
- Avoid activities that could result in a fall or abdominal trauma, such as skiing, horse riding or contact sports
- Exercises that involve strong abdominal compressions, such as full sit ups, deep knee bends and straight leg forward bends should be avoided
Indications exercise should be avoided: There are many different reasons that some women should avoid exercising whilst pregnant, such as pre-existing health conditions, or pregnancy related conditions. These include:
- Asthma
- Diabetes
- Heart disease
- Weak cervix
- Bleeding or spotting
- Previous or threatened miscarriage
- Pregnancy related high blood pressure
Exercises that are beneficial: The types of exercise that are beneficial rely upon you and your individual level of fitness, however some exercises that are beneficial for most women include:
- Gentle swimming
- Brisk walking
- Cycling on a stationary bike (to avoid falls)
- Low impact aerobic classes
- Prenatal yoga classes
Some exercises, especially with prenatal yoga, are designed to help prepare the body for the changes it experiences during pregnancy as well as the actual birthing process. So try incorporating a variety of safe exercises into your daily routine and make sure that all classes are taught by fully qualified and experienced instructors that are aware of your pregnancy. Also keep in mind that as with most things, it is important to go with what feels comfortable for you. So listen to your own body and of course the advice of your doctor, and come up with a suitable exercise plan that makes you and your baby feel comfortable.